Short arms and too far behind the competition in deadlift. I think bench and support work for bench is "fun". Squat and dl is kind of fun, but I absolutely hate glute ham raises for instance.

03/10/16
Ours boards is about 2,2 cm so a little less than an inch a board

Bench
2x10x20
2x6x50
4x80
3x100
1x120
1x130

Shirt 46 Super kat scoop
5 boards
2x190

3 boards
2x220
2x230
2x240

5 boards
2x250
2x260

negatives
1x245

was spent so only one negative. Everything was PRs

OA Dumbell press 2x8x16
rows 2x10x50
Pull Downs 2x10x50
Robe Pushdown 3x10x50
Reverse Barbell Curl 2x10x25
Chrunches 2x10

Done at 1930, todays workout will start at 1000. Work getting in the way of rest once again. I did however eat non stop from 20-22, walk the dog and then slept 9 hours, so should be fine today anyway.

Fair enough! Of the only two bench only specialists at ours, one has a bunch of plates in his leg and the other finds squats and deads incredibly boring...

I squatted two times last week and dled three times

hello..

That is a lot of shirted work. Are you trying to break in that shirt, or is that a training shirt and you have a different shirt for meets, or is that what you use for both? It seems like a single ply shirt would get worn out pretty fast doing all that.

Its what I use for both meet and training. I don't feel like the Katanas wears out. The old titan F6 would wear out in 2 weeks, but katanas just keeps on working like new in my experience.

I've been benching in this shirt since late spring once per week with a couple of breaks for a raw month here and there.

03/10/16

Bench
6x105
2x5x112,5
2x4x120

Band bench, thick green band
4x3x76

CG Bench 2x8x80

Press behind neck 2x6x30

Seated Row 2x10x50

Chest Supported Row 2x10x30

France Press ez-barbell 2x10xbar+25

Hammer Curls 2x10x16

Wrist Curls 2x10x8

Sidebends 2x10x24

Deadlift supersettet with most of the support, since 2 smaller guys had max day
3x100
2x130
1x160
1x170 This was surprisingly fast off the floor
1x180 This was slow and ugly all the way

Stopped there since it was already too much weight for me at this point. The 2 others got 180 and 185 and failed 200 a bunch of times. We agreed to try 200 in 1 month, I think I should get there easy.

05/10/16
Slingshot bench 3 sec pause on chest
1x3x130
4x3x135

Bench extra wide grip 5 sec pause
3x3x75

One arm Dumbell press 2x8x20

Dumbell shrugs 2x6x34

L Chest supported row 2x6x60

Pull Downs alt grip 2x10x55

Robe Pushdown 2x12x50

Squat
3x60
3x90
3x110
3x130
3x140

Reverse Barbell Curl 2x10x30

06/10/16

Bench, repout 90 kg
23 reps

Press behind neck 2x6x35

Rear Laterals Dumbell 2x10x10

Face Pulls 2x10x20

Seated Row 2x6x60

Chest Supported Row 2x10x35

Deadlift 2x6x110kg

Overhead EZ extensions 2x6xbar+20

EZ barbell Curl 2x6xbar+20

Reverse Wrist Curl 2x10x6

Crunches 2x12

07/10/16

Bench
2x3x126 kg
2x2x133 kg
1xNx146 kg

Benchpress Speed 40 sec rest between sets
10x3x76

CG Bench
2x6x85

Dumbell press 3x8x18

Cable Crossover 3x10x10

Dumbell shrugs 3x6x37,5

Lying Chest supported row 3x10x50

Alt grip Pull Downs 2x10x55

Robe Pushdown 2x10x50

Reverse Barbell Curl 2x10x30

Chrunches 2x10

Videos later.

Heavy sets
https://www.youtube.com/playlist?lis...1iJlrE5qZ01B9R

Speed sets
https://www.youtube.com/playlist?lis...atpp03rK_iDS5H

08/10/16

18 holes of golf, cold and windy and bad golf. Played with a handicap 7 guy, so that was fun to experience

How long have you kept Katanas? My coach saves his single ply Katana just for opening meets and he trains in other shirts so he doesnt wear out his opener shirt. My older Katana feels very loose when I put it on now, but that could be because I'm starting to get used to wearing tighter shirts now.

I put comments on these over in my log.

I've been thinking on this. If I was allowed to bench multiply I might do the same, but since Super Katana Scoop is the strongest shirt I'm allowed to do competitions in, I can't really go to something stronger, if that makes sense?

I might need to get another 46 for meets and last week before meets only at some point. But I still have room to grow in the class, so that way I can keep the shirt tight, even if it is getting slightly looser.

I must admit I don't like changing shirts at meets with only 3 attempt, I rather start in the tight(right fit) shirt and bomb out some times, than jump around shirts at the same meet, I've tried it and it is not for me, maybe at a full meet I would consider it.

09/10/16

I had to start last weeks 5 days Monday instead of Sunday, so only had 1 rest day instead of 2 before shirt day, was a little worn today, but it went well anyway.

Ours boards is about 2,2 cm so a little less than an inch a board

Bench
2x10x20
2x6x50
5x70
3x90
3x110
1x130

Shirt 46 Super katana scoop
5 boards
1x190

3 boards
1x220

Chest
1x230 Very hard to make it touch
1x237,5 again hard to touch, lifted head and a little butt Training PR
1x242,5 (535 lbs) a lot of butt, really felt the triceps firing at the top Training PR
1xNx250 tried to press it, came down not great

Videoes will come tonight. Went extra light on support, was spent

OA Dumbell press 2x8x16

LCS rows 2x10x40

Pull Downs 2x10x50

Robe Pushdown 3x10x45

Reverse Barbell Curl 2x10x25

Chrunches 2x10

Have you seen this? I think it is IPF legal. http://www.andersonpowerlifting.com/...h-shrt-a-s.htm

This is coming from someone who has attempted all my meet reps in one shirt: The best benchers switch shirts during meets. Also, if you are using the same shirt for a 2nd or 3rd rep after using it for a previous rep in a meet, its a good idea to take the shirt off and let it cool off for a few minutes between reps rather than letting it warm up/sweat up by wearing it the whole time.

My coach's plan for me this next meet is to open ~502 in my size 50 single ply, then attempt ~551-573 in my size 48 scoop, then use my two ply for my 3rd attempt of about 601. He wrote goals for a bunch of us on the gym whiteboard last week. He had 750/601/683 for me.

Had to look around, but I think it is not legal in IPF: http://www.powerlifting-ipf.com/file...2016V1__2_.pdf

I havent heard of or seen that shirt before.

Shirt day videos

https://www.youtube.com/playlist?lis..._evOyq9iGUh4Th

My biceps had super DOMS today, not really sure why....

10/10/16

Went to the gym a bit late, so was pressed for time

Bench
6x112,5
2x5x120
4x126

Band bench, thick green band
3x3x80

CG Bench 2x6x90

Press behind neck 2x6x40

Seated Row 2x10x55

Hammer Curls 2x6x18

Wrist Curls 2x10x10

Out of time, so no squat or DL today.

05/10/16
Slingshot bench 3 sec pause on chest
4x3x130
No spotters at the gym, so went a little lighter and work on bench setup, tried working blocks (raising the floor level at the feet)

Bench extra wide grip 5 sec pause
3x3x80

One arm Dumbell press 3x6x20,22,24

Cable Crossover 3x12x10

Dumbell shrugs 3x6x35

L Chest supported row 3x6x60

Pull Downs close grip 3x6x60,65,70

Robe Pushdown 2x10x55,60,65

Pushed myself a little extra on the support, since it is last week in this 3 week training cycle.

Squat
3x50
3x80 https://youtu.be/S2_H6FyHCdc
3x110 https://youtu.be/fMPJGvcvfhc
3x130 https://youtu.be/D1TcGqXsuog
3x110



Reverse Barbell Curl 3x10x30,20,20

Chrunches 2x10

Congrats on the PR! That equals the most I've ever touched and pressed in the gym.

Squat - 130 looks easy.

yeah, its not IPF legal:

I felt like I was goodmorning it to much?

Also the bar felt heavy on the back yesterday, dunno why did 3x140 last week. I kind of hate squatting, or well, lifting in generel in an empty gym compared to when there are people around, so maybe it was just in my head. I think I will go for 3x150 tomorrow if I feel good.
I know I ought to do some volume instead, but what is the fun in that?

Cha, do you have any experience with bench blocks?

Since I'm not very tall I've thought about it some times, and tested it yesterday, and it seemed ok.

Random picture for context

I've seen people use things to get their feet higher at meets. I have used wood to raise my feet a bit at home because my bench is higher than meet benches. Its fine. The most important thing is that you are tight though.

You did GM those squats a bit. My coach's cue for that is "belly through" out of the bottom. Another cue is to push your back hard into the bar.